CrossFit PTC – WOD
Metcon (AMRAP – Rounds and Reps)
20 min EMOM (no measure):
Min 1: 45 sec wall sit (at parallel)
Min 2: 20 banded sumo KB DL 70/53#
Min 3: 45 second plank
Min 4: 12 leg levers
Partner WOD “7-11”
11 min AMRAP – 1 partner completes an entire round while the other rests.
7 push-ups
11 slam ball sit-ups 20/10#
7 slam balls 20/10#
